**LCM** A: 500 choice warm up 12x50 @ 1:05 (25 kick/25 swim build) 300 pull w/:30 rest (3/5 breathing pattern by 50) 2x150 @ 2:45 (FAST!! with paddles only) 300 pull w/:30 rest (3/5 breathing pattern by 50) 3x100 @ 1:45 (FAST!! with paddles only) 300 pull w/:30 rest (3/5 breathing pattern by 50) 6x50 @ :55 (FAST!! with paddles only) 100 easy recovery 6x50 @ 1:05 (25 IM order/25 freestyle) 4x150 @ 3:00 (50 free easy/50 non-free strong/50 free FAST) 200 cool down *4100 total* B: 500 choice warm up 10x50 @ 1:15 (25 kick/25 swim build) 300 pull w/:30 rest (3/5 breathing pattern by 50) 2x150 @ 3:15 (FAST!! with paddles only) 300 pull w/:30 rest (3/5 breathing pattern by 50) 3x100 @ 2:10 (FAST!! with paddles only) 300 pull w/:30 rest (3/5 breathing pattern by 50) 6x50 @ 1:10 (FAST!! with paddles only) 100 easy recovery 6x50 1:15 (25 non-free/25 freestyle) 200 cool down *3200 total* C: 400 choice warm up 8x50 w/:15 rest (25 kick/25 swim build) 200 pull w/:30 ...
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I LOVE getting these emails! Happy Swimming to everyone! *************************************** These are great workouts. I’ve been swimming competitively since I was a kid and have recently started training for triathlons. I know how to make a set, but sometimes it’s hard to be creative day after day and get something new that makes your workout fun! I love coming to your site here and getting new workouts to take to the pool with me. I hope you continue to post these for a long time, you are doing a great service to swimmers everywhere! Thank You, Jason
**Long Course Meters** A: 600 warm up (200 swim/100 kick, repeat) 8x50 @ 1:10 (IM switch) 5x200 pull @ 3:15 (negative split) 10x100 swim (3 @ 1:40, 2 @ 1:30, repeat) 4x250 w/:20 rest (fly/free/back/free/breast by 50) 100 cool down *4100 Total* B: 600 warm up (200 swim/100 kick, repeat) 8x50 @ 1:15 (25 drill/25 swim) 4x200 pull @ 4:00 (negative split) 8x100 swim (2 @ 2:10, 2 @ 1:50, repeat) 4x150 w/:20 rest (free/non-free/free 50) 100 cool down *3300 Total* C: 600 warm up (200 swim/100 kick, repeat) 6x50 w/:15 rest (25 drill/25 swim) 4x150 pull w/:20 rest (50 easy, 50 medium, 50 fast) 4x150 w/:20 rest (free/non-free/free 50) 100 cool down *2200 Total*
**Long Course Meters** All Groups: 10 minute choice warm up 8 minute kick (:40 easy, :20 FAST!, repeat) A: 6x50 @ :60 (descend stroke count 1-6) 4x100 pull @ 1:40 (3/5 breathing pattern by 50) 4x250 @ 4:15 No Walls (50 FAST!, 200 cruise) 6x200 @ 3:30 (100 IM, 100 Free) 500 (rotating draft packs) 200 cool down *4400 Total* B: 6x50 @ 1:10 (descend stroke count 1-6) 4x100 pull @ 2:00 (3/5 breathing pattern by 50) 4x200 @ 4:15 No Walls (50 FAST!, 150 cruise) 6x150 @ 3:30 (50 non-free/100 free) 200 cool down *3300 Total* C: 6x50 w/:15 rest (descend stroke count 1-6) 4x100 pull w/:15 rest (3/5 breathing pattern by 50) 5x200 w/:30 rest, No Walls (50 FAST!, 150 cruise) 100 cool down *2300 Total*
*Long Course Meters* A: 500 choice warm up 400 with fins (50 kick/50 swim) 300 IM (kick/drill/swim by 50) 12x100 @ 1:40 (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat) 6x100 pull @ 1:40 (breathing every 5th stroke) 20x50 (fast @ :45, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez) 300 cool down (50 kick/100 swim, repeat) *4300 Total* B: 500 choice warm up 400 with fins (50 kick/50 swim) 8x100 @ 2:10 (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat) 5x100 pull @ 2:00 (breathing every 5th stroke) 20x50 (fast @ :55, easy @ 1:15) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez) 300 cool down (50 kick/100 swim, repeat) *3500 Total* C: 500 choice warm up 400 with fins (50 kick/50 swim) 8x100 w/:20 rest (#1 50 fast/50 easy, #2 50 easy/50 fast, #3 all fast, #4, all easy, repeat) 4x100 pull w/:20 rest (breathing every 5th stroke) 300 cool down (50 kick/100 swim, repeat) *2400 Total*
**Long Course Meters** A: 900 warm up (200 swim/50 kick/50 drill x 3) 8x75 @ 1:30 (25 non-free/50 free) 4x400 @ 6:20 (#1: 1st 100 FAST, #2: 2nd 100 FAST, etc) 6x150 @ 2:30 (100 swim/50 FAST! kick) 400 cool down (50 kick/50 pull/100 swim x 2) *4400 Total* B: 900 warm up (200 swim/50 kick/50 drill x 3) 8x75 @ 1:45 (25 non-free/50 free) 4x400 w/:30 rest (#1: 1st 100 FAST, #2: 2nd 100 FAST, etc) 400 cool down (50 kick/50 pull/100 swim x 2) *3500 Total* C: 600 warm up (200 swim/50 kick/50 drill x 2) 4x150 w/:20 rest (100 swim/50 kick) 4x200 w/:20 rest (#1: 1st 50 FAST, #2: 2nd 50 FAST, etc) 400 cool down (50 kick/50 pull/100 swim x 2) *2400 Total*
**Long Course Meters** A: 600 warm up (200 swim/100 kick x 2) 400 (50 kick/50 pull/100 swim x 2) 9x50 @ :50 (descend 1-3, 4-6, 7-9) 1x50 easy 6x150 pull @ 2:20 6x50 with paddles only @ 1:15 (FAST!!!!) 6x50 @ :60 (25 IM order/25 free) 6x100 IM @ 1:55 1x500 Draft Packs (last swimmer sprints to front on each 50) 300 cool down (50 kick/50 non-free/50 free x 2) *4400 Total* B: 600 warm up (200 swim/100 kick x 2) 400 (50 kick/50 pull/100 swim x 2) 9x50 @ 1:10 (descend 1-3, 4-6, 7-9) 1x50 easy 4x150 pull @ 3:00 6x50 with paddles only @ 1:15 (FAST!!!!) 6x50 @ 1:10 (25 non-free/25 free) 6x100 @ 1:55 (3/5 breathing pattern by 50) 300 cool down (50 kick/50 non-free/50 free x 2) *3600 Total* C: 600 warm up (200 swim/100 kick x 2) 400 (50 kick/50 pull/100 swim x 2) 9x50 w/:10 rest (descend 1-3, 4-6, 7-9) 1x50 easy 4x150 pull w/:20 rest 4x50 with paddles only w/:30 rest (FAST!!!!) 300 cool down (50 kick/50 non-free/50 free x 2) *2600 Total*
**Long Course Meters** A: 500 warm up (reverse circle swim...unwind:) 5x100 @ 1:40 with fins (25 underwater kick/25 swim/50 backstroke) 400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat) 2 x [2x100 swim @ 1:45 easy 2x100 FAST! @ 1:30] 50 easy 2 x [2x100 pull @ 1:40 easy 2x100 pull @ 1:25 FAST!!] 4x150 @ 2:45 (100 IM/50 free) 400 cool down (50 kick/50 pull/100 swim, repeat) *4000 Total* B: 500 warm up (reverse circle swim...unwind:) 5x100 @ 2:00 with fins (25 underwater kick/25 swim/50 backstroke) 400 swim (25 FAST!/25 easy/25 Tarzan drill/25 easy, repeat) 2 x [2x100 swim @ 2:10 easy 2x100 FAST! @ 1:50] 50 easy 2 x [2x100 pull @ 2:10 easy 2x100 pull @ 1:50 FAST!!] 400 cool down (50 kick/50 pull/100 swim, repeat) *3400 Total* C: 400 warm up (reverse circle swim...unwind:) 4x100 w/:20 rest with fins (25 underwater kick/75 swim) 400 swim (25 FAST!/25 easy/25 Tarzan drill/25...
I LOVE getting these emails!! Happy Swimming to everyone and please share the site! ************************************************** Hi Sara, I just wanted to tell you how wonderfully helpful and motivating your workouts are on your website. I'm up in Rochester, NY, and need to train by myself given time and family responsibilities. Over the last few weeks, I found your site and have been following your workouts to get me back in shape for a half-ironman at the beginning of September. It's great to have a workout I can follow to push myself since I don't have a coach or teammates to do it! Anyway, from a swimmer in the Northeast, my sincere appreciation for taking the time to share your expertise and obvious joy of swimming to all those who are fortunate enough to find your website. Warmest regards. D.V. Rochester, NY
A: 200 swim/200 kick/200 IM/200 pull/200 swim 5 x Down/Over/Out (w/:20 seconds rest) 5 x Suicides (15/35/50m) w/:20 seconds rest 6x50 Low Buoy @ :60 (pull buoy at your ankles) 6x150 pull @ 2:30 (3/5/7 breathing pattern by 50) 600 cool down (50 kick with board/50 pull with board/100 swim, repeat) B: 200 swim/200 kick/200 pull/200 swim 4 x Down/Over/Out (w/:30 seconds rest) 4 x Suicides (15/35/50m) w/:30 seconds rest 4x50 Low Buoy @ 1:10 (pull buoy at your ankles) 4x150 pull @ 3:15 (3/5/7 breathing pattern by 50) 600 cool down (50 kick with board/50 pull with board/100 swim, repeat) C: 200 swim/200 kick/200 pull/200 swim 3 x Down/Over/Out (w/:45 seconds rest) 3 x Suicides (15/35/50m) w/:45 seconds rest 4x50 Low Buoy w/:10 rest (pull buoy at your ankles) 4x100 pull w/:20 rest (3/5 breathing pattern by 50) 400 cool down (50 kick with board/50 pull with board/100 swim, repeat)
**Long Course Meters** A: 500 warm up 10x50 (2 kick @ 1:15, 2 drill @ :60, 1 swim @ :50, repeat) 3 x [200 pull @ 3:15 200 swim @ 3:15 (negative split) 2x100 @ 1:45 (FAST!)] 3x200 w/:15 rest (50 kick/50 pull with board/100 swim) 12x50 @ 1:10 (2 non-free, 1 RACE!!) 300 cool down (50 kick/100 swim, repeat) *4300 total* B: 500 warm up 10x50 (2 kick @ 1:30, 2 drill @ 1:15, 1 swim @ :60, repeat) 3 x [200 pull @ 4:00 200 swim @ 4:00(negative split) 2x100 @ 2:15 (FAST!)] 3x200 w/:15 rest (50 kick/50 pull with board/100 swim) *3400 total* C: 500 warm up 10x50 w/:15 rest (2 kick, 2 drill, 1 swim, repeat) 3x200 pull w/:20 rest 6x100 w/:15 rest (50 FAST!/50 easy) 2x200 w/:15 rest (50 kick/50 pull with board/100 swim) *2600 total*
Warm-up: 200 Swim/50 Kick > 2x 500 Pull (Breathe every 3/5 by 50) Main Set: 5 x 100 (Broken 500) 5 sec rest b/w each 100 all at 85-90% effort Ez 100 300 smooth pull 6 x 50 90% effort (on :50-1:10) 5 x 100 (moving 25 sprint) (on 1:45-2:10) #1 25 Sprint/75 ez #2 25 ez/25 Sprint/50 ez #3 50 ez/25 Sprint/25 ez Etc. 6 x 50 (starting from a dive) (30 sec rest b/w each) -25 Sprint from a dive/25 ez swim Ez 100 cool down